Comparing Nutrients in 300 calories Tomatoes VS Balsam-pear , Pods

Weight per 300 calories

• Tomatoes: 1667g
• Balsam-pear , Pods: 1765g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Tomatoes or Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Tomatoes	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	NA	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	60.5% 44g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	31.5% 23g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	130% 49.4g	38g per day for Men 19-50 years
Protein	26% 14.7g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	47% 424μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	54.3% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	58.4% 0.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	318% 1271μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	254% 228mg	1647% 1482mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	60% 9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	16.7% 167mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	66.7% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	56.3% 4.5mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	68.3% 1.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	57% 400mg	78% 547mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	154% 5224mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	5.9% 88.2mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	128% 14mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	45% 1659g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Balsam-pear , Pods:

• Raw Ripe Red Tomatoes have 1.7 times more Vitamin A, 1.4 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 2.2 times more Vitamin B2, 2.5 times more Vitamin B5, 5.1 times more Vitamin B9 and 6.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Balsam-pear , Pods have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Balsam-pear , Pods:

• Raw Ripe Red Tomatoes have 1.6 times more Copper and 1.2 times more Manganese than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 2 times more Calcium, 1.7 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, more Selenium and 5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Balsam-pear , Pods have similar amounts of Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Balsam-pear , Pods contain 2.5 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Balsam-pear , Pods have similar amounts of Energy, Fat, Carbohydrate and Protein per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.